Kiefer Background

September 29

By Stacey Kiefer, Masters Swim Coach

September 29, 2010

Kiefer is more than an aquatic merchant; we're a team of athletes with a vast knowledge and love for the water that we're eager to share. The swim workouts that you will find in this section are designed to inspire productive training with gratifying results. But, as you should with any workout program, please consult with your healthcare provider before you begin training.

Shorter Workout

 

Warm Up:
100 free
150 (50 back/50 free/50 back)
150 (50 breast/50 free/50 breast)
150 (25 fly/50 free/25 fly/50 free)
150 (50 kick no board/50 free)
700 yards

4 x 100 kick (idiot IM by 50)
50 fly/50 back - 50 breast/50 free
400 yards
1100 composite yards

4 x 25 as follows
1= 12.5 slow/12.5 fast
2= 12.5 fast/12.5 slow
3= 25 fast
4= 25 slow
100 yards
1900 composite yards

2 times the following - 1 time free/1 time stroke or IM
Sprint means start as fast as possible and hold on for dear life.
2 x 25 sprint :20 rest
2 x 50 sprint :30 rest
50 ez
2 x 75 sprint :40 rest
1 x 100 sprint
100 ez
1100 yards
2300 composite yards

300 pull Loco breathing 3's and 7's
(25 breathe every 3/25 breathe every 7/50 breath every 3/etc.)
300 yards
2600 composite yards


Longer Workout

 

Warm Up:
200 free
200 (50 back/50 free)
200 (50 breast/50 free)
200 (50 fly/50 free)
200 (50 kick no board/50 free)
1000 yards

4 x 150 kick (idiot IM by 50)
50 fly/50 back/50breast - 50 free/50 fly/50 back
600 yards
1600 composite yards

2 (4 x 25) as follows
1= 12.5 slow/12.5 fast
2= 12.5 fast/12.5 slow
3= 25 fast
4= 25 slow
200 yards
1800 composite yards

2 times the following - 1 time free/1 time stroke or IM
Sprint means start as fast as possible and hold on for dear life.
4 x 25 sprint :20 rest
3 x 50 sprint :30 rest
50 ez
2 x 75 sprint :40 rest
1 x 100 sprint
100 ez
1300 yards
3100 composite yards

500 pull Loco breathing 3's and 7's
(25 breathe every 3/25 breathe every 7/50 breath every 3/etc.)
3 x 100 pull (25 no breath/50 reg./25 scull)
800 yards
3900 composite yards

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CLEARANCE: $3.15
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CLEARANCE: $19.95